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STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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Featured Posts

WOD-9.3.19

September 3, 2019


METCON 

FOR TIME*
Run 1 mile
60 Back Squats (Bodyweight) or 50%
60 KB Swing (55/35)|(35/20)
60 Hand Release Push-ups

1K Row 

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

30 min Cap


OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Bike or Walk, Easy
2:00 Foam Rolling Low Back
2:00 Calm Nasal Breathing 

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